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- Pre vs. Post Workout Protein: If You Can Only Do One, Do This
Pre vs. Post Workout Protein: If You Can Only Do One, Do This
While gym safety debates and heartfelt tributes ripple through the strength world, smarter training decisions, from protein timing to joint-friendly lifts, are quietly separating lifters who last from those who burn out.
If protein planning feels like overthinking macros, this one clears the fog fast. Research shows both pre- and post-workout protein support muscle protein synthesis, but if time or appetite forces a choice, one option pulls ahead. Consuming protein after training consistently shows stronger benefits for recovery, muscle repair, and growth, especially when paired with carbs. That window matters more for lifters training hard, fasted, or with high weekly volume. The takeaway is simple: hit total daily protein first, then make sure the post-lift meal is locked in. Everything else is optimization. [Dial In Your Protein Timing]
Jeff Cavaliere believes longevity is the real PR, and his latest list reflects that mindset. The lineup blends compound staples with joint-friendly patterns designed to keep shoulders, hips, and knees happy under load. Think split squats, trap-bar pulls, carries, and smart pressing variations that reduce wear without sacrificing strength. Cavaliere emphasizes movement quality over ego weight, arguing that durable joints are what allow long-term progression. The message is clear: train hard, but train like you want to lift five years from now. [Build Strength That Lasts]
Charles Glass does not chase trends; he builds physiques. His glute-focused session prioritizes execution, angles, and tempo over loading plates recklessly. Expect hip thrusts, kickbacks, and squatting patterns arranged to keep tension exactly where it belongs. Glass stresses the mind-muscle connection and setup details that most lifters rush through. The result is a workout that looks simple on paper but hits brutally when done right. If lower-body growth has stalled, this is a masterclass worth stealing from. [Train Glutes The Smart Way]
A viral TikTok showing a woman confronting a trans gymgoer over alleged misconduct inside a Planet Fitness women’s restroom has ignited widespread debate. The incident quickly spread across social platforms, raising questions about gym safety, inclusion policies, and how facilities handle sensitive situations. Planet Fitness has not publicly confirmed the allegations, but the video has fueled strong reactions from all sides. Beyond the clip itself, the situation highlights how gyms are being forced to navigate complex social and legal territory in real time. Expect this conversation to continue well beyond the comment section. [See What Sparked The Debate]
The bodybuilding community was shaken after a 28-year-old champion reportedly died from a flesh-eating bacterial infection. According to his father, muscle-growth products may have contributed to immune complications, though medical conclusions remain under review. The tragedy has reignited conversations around supplement use, health monitoring, and warning signs athletes often ignore. While rare, such infections can progress rapidly when underlying stressors exist. It is a sobering reminder that physique goals should never outrun health awareness. [Read The Full Story]
Pa O’Dwyer left a deep mark on the strongman world, and the response to his passing shows just how wide that impact ran. Tributes poured in from Eddie Hall, Giants Live, and athletes across divisions, praising his work ethic, humility, and passion for the sport. O’Dwyer was known as much for his character as his strength, mentoring younger competitors and growing the sport locally. His death at 40 is a heavy loss felt far beyond competition platforms. [See The Community Tributes]
No machines, no excuses, and no wasted time. This pull-up-bar-only workout packs density, volume, and smart progression into a tight 15-minute window. Strategic grip changes and tempo control target the lats for width while reinforcing upper-back strength. It is designed for busy lifters who still want visible results without marathon sessions. Consistency and effort matter more than equipment here. If your back day needs streamlining, this earns a spot in rotation. [Widen Your Back Fast]
Protein bars live in gym bags, desks, and glove compartments, but not all are doing favors. Experts point out that many bars are ultra-processed, high in sugar alcohols, and light on quality protein. Others can be useful when whole food is not practical, especially post-workout or during travel. The key is label literacy: protein source, fiber content, and total calories matter more than marketing buzzwords. Consider them a tool, not a staple. [Decode Protein Bars]
Training percentages are only as good as the max behind them. This one-rep max calculator estimates your true strength using proven formulas without grinding a risky single. Plug in reps and load, and it outputs clean numbers for programming, progression, and deload planning. It is especially useful for lifters managing fatigue or training solo. Smart lifters estimate, then train. [Calculate Your True Strength]
A fresh physique update from 212 Olympia champ shows deep lines, dense muscle, and a reminder that consistency compounds quietly 📹💪
Dinner Recipe of the Day: Chicken & Chorizo Jambalaya
Heat oil in a large pan, brown chicken, then remove and set aside. Fry chorizo until it releases oil, then add onion, pepper, and garlic and cook until soft. Stir in spices and rice, coating everything well. Add tomatoes and stock, return chicken, and simmer until rice is tender and liquid absorbed. Finish with spring onions and rest briefly before serving for maximum flavor payoff.
The Strength Bulletin
A 100-calorie-plus daily energy surplus may be the minimum threshold to maximize muscle growth, according to a recent review. [Read The Research]
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